1600 SW 17th Ave
Ocala, FL 34471

3/17/2017

March 16, 2017

CrossFit Ocala – CrossFit

Movement review

View Public Whiteboard

Deadlift Warm up (No Measure)

400m run

then

x2

10 pass throughs

10 good mornings

10 KB SLDL

10 KB SDLHP

10 KB Swings

30 Sec Standing straddle

Rx: CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 225# / 155#

55 Wall-Ball Shots, 20# / 14#

55 Calorie Row

55 Handstand Push-ups

CrossFit Games Open 16.4 and 17.4 Scaled (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 135# / 95#

55 Wall-Ball Shots, 20# / 10#

55 Calorie Row

55 Hand-Release Push-ups

Cool Down

200m walk

10 pass throughs

10 good mornings

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